Originally Posted by
kalniel
No-doubt someone will disagree, but you don't need any additional protein to tone up or even for moderate body-building. Western diets already contain far too much protein for the body to use and you just increase the load on your kidneys if you increase it.
Twelve and a half stone for 5'7" would be classed as overweight unless you are especially muscly, so I'd concentrate on bringing down your weight - your body will naturally look more toned as you reduce the fat layer.
As far as your workout is concerned, it looks really unbalanced to me - you don't have enough aerobic exercise to burn fat, and you shouldn't weight train on consecutive days as you need time for the muscle fibres to repair. Mix it up so you don't do more than two sessions of resistance training on the same muscle groups a week, and make sure you have recovery days.
I'd organise it if you have to train every day, you do mainly aerobic excercise mon, wed and friday (treadmill for etc.) and weights on tues and thursday. Over time weight should come off quite easily, and you'll get more toned/muscley over the long term (and it is a long term thing, don't try and take shortcuts).
PS Forget about looking like daniel craig.